A) 4 sets/super set:
15 Squat jumps (as high as possible)
4 Tempo back squats
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B) Alt Tabata:
Bench dips
Press ups
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C) For time:
20 Russian swings
20 Box jumps
20 Kb swings (normal)
15 Box jump overs
20 Goblet thrusters
10 Burpees
20 Kb shoulder to overhead e.a
15 Burpee box jumps
20 Kb hang squat cleans e.a
20 Burpee box jump overs
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Notes:
Part A – For our strength work today we are pre-fatiguing our legs before getting to the heavy”er” piece. If you don’t have a barbell but you have a db/kb or something you can pick up then do some lunges instead. If it’s not overly heavy then do tempo lunges at around 10-12 reps per leg.
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Part B – If you are able to have your hands on one box/bench and your legs out straight with your feet on another box/bench.
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Part C – If you don’t have a kb for this workout but you have a db you can use that and keep the workout as is. If you have neither but have a wall balls or a weight plate you could look at subbing out the kb moments with wall balls (plate thrusters), m-ball cleans (plate squat cleans), plate push press etc, just get a little creative here.
